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Home : Diabetic Recipes : Side_Dishes

Spring Vegetable Pilaf

Yield: 7 servings
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Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1/2 cup chopped yellow onion
  • 1 teaspoon dried savory or fines herbes
  • 1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
  • 1/2 cup diced red bell pepper
  • 1/2 cup frozen green peas, thawed
  • 1 teaspoon fresh or jarred minced garlic
  • 3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
  • Scant 1/2 teaspoon salt
  • 1/8 teaspoon ground black pepper

Directions

  1. Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
  2. Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
  3. Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
  4. Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.

Nutritional Information (Per Serving)
Calories: 129
Protein: 3.6 g
Sodium: 149 mg
Cholesterol: 0 mg
Fat: 2.8 g
Saturated Fat: 0.4 g
Dietary Fiber: 2.8 g
Carbohydrates: 23 g
Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable

Source: Secrets of Good-Carb Low-Carb Living

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